17.3.9

17.3.9

PLEASE LET US KNOW ASAP IF YOU NEED TO BE JUDGED ON FRIDAY MORNING.

ALSO PLEASE LET US KNOW ASAP IF YOU NEED TO BE JUDGED ON SATURDAY OR SUNDAY!!

Thanks 🙂

 

Don’t forget to submit your guesses for 17.3.

Deadline is Thursday at 7pm.

 

Thursday, March 9

 

Warmup:

3 Rounds

10 Pushups

10 Box Jumps

10 Walking Lunges

 

Strength:

EMOM 12

2 reps of the following complex

Hang Power Snatch + Power Snatch + Squat Snatch

Use 65% of 1 RM

 

WOD:

Chelsea’s Half Brother

4 Rounds

EMOM 5

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 2 mins.

 

Sub Ring Rows for Pull-ups

 

IF you can not finish the required reps in a minute, lower the reps to:

4 Pull-ups, 8 Push-ups, 12 Air Squats

or even farther

3 Pull-ups

6 Push-ups

9 Air Squats

 

  • *You should have between 5-10 seconds rest at the end of each min. That’s it!